Numerous scientific studies have shown that our diet has a direct impact on our brains. (Sodas, alcohol and sugary foods?) Not very suitable. Fish, olive oil and vegetables? Venus. Brain health experts have even pointed to specific nutrients that are particularly important for brain health, including helping to reduce the risk of dementia.
Ideally, everyone can get all of these nutrients through food. “Experts agree that the best source of vitamins and other nutrients is whole foods as part of a balanced diet,” says Dr. Heather M. Snyder. , Vice President of Medical and Scientific Relations, Alzheimer’s Association. However, she added that experts also recognize that this is not always possible. This is where supplements can come in handy – fill in the gaps.
While it’s important to know that no single food, drink, ingredient, vitamin, or supplement has been shown to prevent, treat, or cure Alzheimer’s disease, covering your nutritional base will certainly help. If preventing dementia is the primary goal of your health goals, and you’re concerned that you won’t get what you need through diet alone, consider asking your doctor about the following five supplements.
What to Keep in Mind When Buying Brain Health Supplements
Whenever you buy supplements, be sure to do your research to make sure you’re really getting the value for your money and that they do contain the nutrients they claim. “Supplements are not regulated like prescription drugs, so quality can vary greatly. In addition, people should consult with their primary care provider to ensure that supplements are not contraindicated to them and do not interfere with or interact with other prescription or over-the-counter medications they may be taking,” said Dr. Lynn A. Schaefer. ABPP-CN, neuropsychologist, Nassau University Medical Center.
Look for supplements that have been independently third-party tested, such as ConsumerLab, the USP Dietary Supplement Validation Program, or Labdoor. This will ensure that there is no toxicity in the supplement and that the ingredients and dosage match what is advertised.
With that in mind, here are five dementia prevention supplements recommended by brain health experts.
Brain Health Experts Say 5 Supplements Can Help Prevent Dementia
1. Folic Acid
Dr. Schaefer says that while all B vitamins support brain health, folic acid is the most promising vitamin for preventing dementia. In a study of people newly diagnosed with dementia, people who took folic acid supplements for six months had significantly more serum folic acid (which is important for cognitive function) than those who did not take supplements. To get folate from food, eat more leafy greens, legumes, whole grains, fruits, and sunflower seeds.
2. Vitamin D
An estimated 35% of U.S. adults don’t get enough vitamin D, a nutrient that is very important for brain health. “Known as the ‘sunshine vitamin,’ vitamin D has antioxidant and anti-inflammatory properties and acts as a neurosteroid in the brain. Vitamin D receptors are found in the hippocampus, which plays an important role in memory formation,” said Dr. Shaefer. While one mouse study showed that taking vitamin D supplements actually increased the risk of dementia, a recent study in 12,388 people showed that taking vitamin D supplements can reduce the risk of dementia by up to 40%.
3. Fish 0il (omega-3)
Fish is often referred to as “brain food” for a reason. Dr. Schaefer says the omega-3s in fish are important for supporting memory and brain cell communication. If you don’t eat fish regularly, then it’s worth considering taking a fish oil supplement. One study in more than 82,000 people showed that taking fish oil supplements significantly reduced the risk of dementia.
4. Vitamin E
Vitamin E is another nutrient, Dr. Schaefer said, and recent scientific studies have shown that vitamin E may help prevent dementia. This is because vitamin E contributes to neuroplasticity, the brain’s ability to form new connections, which are key to learning. Vitamin E is also an antioxidant that helps prevent and reduce chronic inflammation in the brain.
5. Curcumin
Dr. Schaefer said that in terms of herbal supplements to add to the all-star lineup for dementia prevention, one worth considering is curcumin, which is found in turmeric. “In animal and human studies, curcumin has also been shown to have neuroprotective effects on many neurodegenerative diseases,” she said. However, she added that the use of curcumin in preventing dementia needs further research, including dosage, how long it can be used and how long it can be used at most. Bioavailable form for full absorption. Curcumin benefits brain health because it helps prevent and reduce chronic inflammation.
Both experts reiterated that the best way to minimize your risk of dementia is to eat a variety of nutritious foods, avoid overly processed, high-sugar foods, and prioritize regular exercise and good sleep. But supplements can help fill nutritional gaps that you can’t get through your diet. With this checklist, you now know what to ask your doctor.
